If you are a young wipper-snapper, with no injuries or biomechnical issues, then I would say, with a coach, use deadlifts, squats and heavy bench press and millitary press as a base for your bodybuilding.
This will build a great foundation of strength and muscle mass.
However, if like me, you have a range of injuries, especially to the hips and lower back – which were possibly caused by bad squat and deadlift form in the first place – then you will probably want to leave these exercises out, or keep them light with perfect form.
Anyway, with that explanation out of the way for those who die by squats and deaders, here’s a program that I put together for my friend…
- Use a foam roller before and after each session
- I’ve personally found that dumbbells place less strain on my shoulders and elbows than barbells, but this might not be the case for everyone
- Reps – if the rep has a range e.g. 8-12, then with perfect form/technique, look to reach muscular failure in between 8 to 12 reps. To Begin with, you can look to just reach failure on the final set
Day 1
ExerciseSetsRepsNotes
10-20 mins cardioStart of slow,
aim to get a sweat going
Dumbbell Bench Press38-12
Leg Press312-15
Dumbbell Push Press28Look for explosiveness
– also good with bands
Dumbbell Squat & Press28Look for explosiveness
– also good with bands
Day 3
ExerciseSetsRepsNotes
10-20 mins cardio
Lat Pull Down*38-12
D’bell 1 Arm Row212-15Keep core strong
D’bel Bicep Curls**22010 reps each arm
Hanging Leg Raises2maxDo knee-ups first
Crunches2max
Day 5
ExerciseSetsRepsNotes
10-20 mins cardio
Shoulder press28-12
Machine/barbell row28-12
Tricep Extensions310-15
Bicep Curls310-15
Dorsal Raises 210-15
After 6 weeks change the order of the exercises and throw a couple of new ones in there too.
For a full periodised program from beginner to expert, download my pdf here
